Announcements
***Please Note: Aida will be away 12/4-12/9. If you need assistance during this time,
email Heather: Heather.cflpf@gmail.com.***
***Friendly Request, Please add a pic to your WODIFY profile, so your fellow LPF peeps
can put a name with a face. Let’s keep building our community!
EVENTS:
Annual In-House “Comp Style” Partner WOD & Potluck Social – ALL LEVELS WELCOME!
Fri, 12/12 (5PM – 8PM). Bring a friend, bring a dish. Sign-Up in WODIFY.
Week at a Glance:
Mon, 12/1 – (12) 3 Sec Pause Front Squat / (15) 5 Rounds For Time
Tue, 12/2 – (12) 5×5 Romanian Deadlift / (15) For Time
Wed, 12/3 – (12) Shoulder to OH BB Complex / (12) AMRAP
Thur, 12/4 – (35) “Active Recovery” For Time
Fri, 12/5 – (30) For Time / (Remaining Time) BB Complex (Snatch Balance + OH Squat)
Sat, 12/6 – (30) 3 Sets For Time
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Box Jumps, Box Step Overs, and DB Snatches (Time)
(27) For Time /
Goal: Sub 20
*DB Box Step Over’s –
1 DB – Hold any way.
“24/20 Box (all divisions).
Competitor:
800 M RUN
24 BOX JUMPS
24 ALT. DB SNATCHES 50/35
24 DB ALT. BOX STEP OVER’S
400 M RUN
20 BOX JUMPS
20 ALT. DB SNATCHES
20 DB ALT. BOX STEP OVER’S
200 M RUN
16 BOX JUMPS
16 ALT. DB SNATCHES
16 DB ALT. BOX STEP OVER’S
Rx: 45/25 DB
Performance: 35/20 DB
Modifications:
Running: 400 M /
200 M / P-Lot Run
or see Run MOD’s
at the Coaches
center.
Box Jumps: Scale
the box height or
jump onto stacked BP’s,
or perform Toe Taps
(triple the reps).
DB Snatches: Scale
the load or perform
Hang Power Snatches.
Box Step Over’s: Scale
the box height/weight
or perform Step Up
& Over’s (weight opt.)